Workouts for the Week

 In WOD
Paul smashing Fran

Paul smashing Fran

Monday

Strength/Lower + single arm pulling
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
(do not increase the weight if you can not keep the tempo evenly on both left and right)

WOD
Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

OR

“Cindy”
5 pull ups
10 Hand release Push Ups
15 squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Tuesday

Strength/Oly Intense
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes
(Coach will help you decide if it power or full depth)

WOD
Every minute, on the minute, for 10 minutes, complete:
60/40kg Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Wednesday

Strength/Upper dynamic push
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

WOD
Three rounds for time of:
120/70 Deadlift x 10 reps
Ring Dips/Hand release Push ups x 15 reps
Double-Unders x 30 reps

Wave loading explained – http://www.crossfitportland.com/archives/14499

Thursday

Strength/Dynamic Single Leg + upper pulling
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes
(try to exceed the weight from previous Monday)

WOD
Three rounds for time of:
60/40kg Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
300 Meter Run

Friday

Freaks on Friday

Saturday

– Fight Gone Bad (New School)
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of 60/42.5kg.. Power Clean
60 seconds of 24″/20″ Box Jump Overs
60 seconds of 42.5/30kg. Push Press
60 seconds of Burpees
60 seconds of Rest

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